What Is Proprioception?
Proprioception, often referred to as the body's "sixth sense," is the ability to sense where your body is in space without looking. It enables smooth, coordinated movements and helps maintain balance. As we age, our proprioceptive abilities naturally decline due to muscle loss, reduced flexibility, and changes in the nervous system. Conditions like arthritis, diabetes, Parkinson’s disease, and vestibular disorders can further affect this sense, increasing the risk of falls.
Why Is Proprioception Important?
When proprioception weakens, it can have a significant impact on everyday life, including:
Increased risk of falls.
Reduced coordination and balance.
Higher likelihood of recurring injuries.
Decreased athletic performance.
How to Improve ProprioceptionThe good news is that proprioception can be enhanced with regular practice. Here are some simple exercises to try:
Single-Leg Balance: Stand on one leg for 30 seconds, progressing to closing your eyes or standing on a cushion to make it more challenging.
Dynamic Movements: Try heel-to-toe walking, walking backwards, or performing slow, deliberate lunges.
Proprioceptive Strength Training: Use tools like balance boards, stability balls, or try yoga and tai chi for overall stability and awareness.
Proprioception and Chiropractic Care
At Connected Chiropractic, we are dedicated to supporting your body’s natural ability to maintain balance and coordination. Our chiropractors can assess your current proprioceptive function, identify any musculoskeletal issues that may be affecting your stability, and create a personalised care plan to enhance your body’s spatial awareness. Through tailored adjustments, exercises, and advice, we aim to improve your overall balance, reduce your risk of injury, and help you feel confident in your movements.
Additional Resources
The NHS offers guides on balance exercises, and platforms like YouTube and virtual fitness programs provide instructional videos to follow at home.
A Final Note
Improving proprioception is an ongoing process that requires consistency. By incorporating balance-focused exercises into your routine, you can reduce your risk of injury and improve your overall quality of life.
Dr Katie Graham DC
Doctor of Chiropractic
References:
Granacher, U., et al. (2013). Effects of core strength training using stable versus unstable surfaces on physical fitness in adolescents: A randomised controlled trial. BMC Sports Science, Medicine and Rehabilitation, 5(1).
Sherrington, C., et al. (2017). Exercise to prevent falls in older adults: An updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24).
NHS Inform. (2024). Balance exercises for older adults.
Disclaimer: Always consult a healthcare professional before starting any new exercise programme.
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